Are you pregnant and looking for some safe home exercises to keep you active? Pregnancy is a time of significant change for a woman—both physically and emotionally, and mentally. It's important to stay active and healthy during this time, but you don't have to go to the gym to do it! There are many safe exercises that you can do at home.
Moreover, your doctor is an excellent resource if you have pregnancy questions. They can help you stay healthy and active during pregnancy and answer any questions you may have.
Here are 11 safe home exercises for pregnant women
- Walking
Walking is a great way to get some exercise when you're pregnant. It's also an easy activity that doesn't require much equipment or space, so there are no excuses not to do it. This pregnancy exercise can help build strength in your legs while providing cardiovascular benefits. Walking will keep those pregnancy pounds from piling on too.
- Jogging On The Spot
Jogging is another great way to get your heart rate up and work out that pregnancy weight! You can jog in place or take it outside for a walk around the block. Jogging will help keep you fit even though you're pregnant, so don't forget about this activity when planning your pregnancy workout routine. Do this with your partner to make it more fun.
- Crunches
A pregnancy exercise that might not be as easy is crunches. However, they are a great way to strengthen your core and pelvic floor muscles during pregnancy. They target the lower abdominals, which become weak when pregnant women gain weight around their stomach area. Crunches can also help with back pain—a common pregnancy complaint.
- Yoga
If you're looking for a pregnancy exercise that will help improve your flexibility and keep you calm, try yoga. This ancient practice is perfect for pregnant women—be sure to avoid any poses that involve lying on your back after the first trimester. There are plenty of prenatal yoga classes available, or you can find videos online to follow along with at home.
- Pelvic Tilts
Pelvic tilts are great for tightening up your abs and strengthening your pelvic floor muscles. Pelvic tilts are also an excellent way to help relieve back pain during pregnancy. To do this pregnancy exercise, you should lie on your back with your feet flat on the ground and your knees bent. Gently rock your pelvis backward and forwards without letting the lower back leave contact with the mat or floor.
- Leg Raises
Leg raises are for toning the abs and improving balance. Leg raises can also help to relieve pregnancy-related constipation. To do this exercise, lie on your back with your legs straight, slowly lift them towards the ceiling, and lower them back down.
- Bridge Pose
This pregnancy exercise is excellent for strengthening the lower back, buttocks, and thighs. It can also help improve circulation in your legs by stimulating blood flow to these areas. To do this pregnancy exercise, lie on your back with both knees bent and feet flat on the ground about hip-width apart. Slowly raise yourself until only your shoulders touch the floor, then lower back down.
- Kegel Exercises
Another pregnancy exercise that you can do at home is Kegel exercises. These exercises help tone and strengthen the pelvic floor muscles, weakening during pregnancy. To do a Kegel exercise:
- Tighten your pelvic floor muscles as if you're trying to stop yourself from passing urine or gas.
- Hold for five seconds, then release.
- Repeat this pregnancy exercise ten times.
- Arm and Shoulder Exercises
Arm and shoulder exercises are an excellent way to keep your muscles toned during pregnancy. They're also helpful for relieving pregnancy-related tension in the neck and shoulders. You can use weight or just your body weight to do these exercises. There are many different arm and shoulder exercises that you can do, so find one that works best for you and stick with it!
- Squats
Squats are for strengthening legs and buttocks and improving overall balance, which can become unsteady due to pregnancy hormones! Squats are also an excellent way to improve circulation throughout the body by stimulating blood flow to the pelvic area. To do a squat, stand with your feet shoulder-width apart and slowly lower yourself down as if you're sitting in a chair. Make sure that you keep your back straight and don't let your knees go over your toes.
- Swimming
Swimming is a good pregnancy exercise because it's low-impact and provides cardiovascular benefits. It's also an excellent way to relieve tension in the neck and shoulders. If you don't know how to swim, now is a great time to learn! Many community centers offer swimming classes for people of all ages, including pregnancy swim classes.
Conclusion
Pregnancy exercises are essential for both you and your baby! They're a great way to keep fit during pregnancy and reduce stress levels, affecting fetal development. If you're pregnant or trying to get pregnant, try incorporating some of these pregnancy exercises into your daily routine. Not only will they benefit you by relieving pregnancy symptoms, but they'll also help to prepare your body for labor and delivery.
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